COACH JAKUB KARST
SOVIET
SHOCK METHOD
DISCOVER THE METHOD THAT FORCES YOUR
NERVOUS SYSTEM TO REACT BEYOND ITS
NORMAL LIMITS – MAKING YOUR PUNCHES
FASTER AND MORE POWERFUL THAN
EVER BEFORE.
01. WHAT IS THE
“SHOCK METHOD”
The Shock Method, developed by Yuri Verkhoshansky, is a form
of shock (reactive) plyometric training designed to develop
explosive strength (speed-strength) through extreme stimulation
of the muscles and the central nervous system (CNS).
The main principle: the athlete performs a movement (e.g., depth jumps) in
which the muscles are suddenly loaded during the amortization (eccentric)
phase, and then immediately transition into the explosive concentric phase.
This short transition time (<0.2 s) forces the nervous system to maximally
recruit motor units and improve their synchronization, resulting in greater
speed and power.
Experiments showed an increase of about 26% in explosive strength and 14% in
maximal strength in the group that used Depth Jumps for 12 weeks, three times
per week. In essence, the Shock Method makes it possible to mobilize the body’s
hidden motor reserves, which are unattainable through ordinary, conscious
effort.
02. WEEKLY PLAN
INFORMATION
Rest periods are longer in the main exercises to allow
the nervous system to fully recover so that each
repetition can be performed with maximum
explosiveness. In the supplementary exercises, rest
periods are shorter because the focus is on
maintaining tempo and explosiveness.
The number of repetitions is intentionally low because
the goal is not fatigue but movement quality. After a
few repetitions, power and speed start to drop, which
is why the set ends earlier.
The plan is structured to first develop lower-body
power, then punching strength, and finally combine
everything together in movements that most closely
resemble fight situations.
The goal of the plan is to develop explosive strength —
the ability to generate maximum power in the shortest
possible time.
The desired outcome is stronger punches, faster
entries into distance, better jumping dynamics, and
quicker reaction speed in a fight.
DAY 1 SETS REPS REST
DEPTH JUMPS 5 8 2 min
BROAD JUMP 5 6 2 min
LATERAL BOUNDS 3 8 per side 90s
Strength
SQUAT JUMP won’t grow without
4 proper
8 rest 90s
DEPTH JUMP + 3xand
BROAD a well-thought-out
JUMP 4 plan.
3 2 min
DAY 2 SETS REPS REST
DEPTH PUSH UPS 5 6 2 min
MEDBALL THROW WITH ONE HAND 5 5 per side 90s
MEDBALL GROUND SLAM 5 8 90s
EXPLOSIVE PUSH-UPS 4 5 2 min
LEFT JAB WITH POWER BAND 3 15s per side 60s
DAY 3 SETS REPS REST
DEPTH JUMP + BOX JUMP 5 5 2 min
DROP PUSH-UP + MEDBALL SLAM ON KNEES 4 6+6 2 min
LATERAL HURDLE JUMPS 4 8 90s
ROTATIONAL MEDBALL THROW 4 3 per side 90s
SHADOWBOXING WITH POWER BAND 5 20s 60s
The Soviet Shock Method is a training system that develops
explosive strength and forces the nervous system to react
beyond its normal limits. With it, your punches and
movements will become faster, stronger, and more
dynamic than ever before.
If you want to fully implement this system for your sport and
be sure that the training will be tailored to your individual
needs, send me a message on Instagram @karst_mma with
the word "CONSULTATION" and start training like a
professional fighter.
